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Unsweetened banana oat pudding Calories
No added sugar, oat and banana based
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Unsweetened banana oat pudding (180 g) has 173 calories. That works out to 96 calories per 100 g. It contains 35.6 g of carbs, 4.7 g of protein, 2.5 g of fat and 4.1 g of fiber. Its 0.8 mg of Manganese covers 35% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Unsweetened banana oat pudding Nutrition Facts
Selected: 1 cup (medium) · 180 g
173
KCAL / 180G
Carbs
35.6g
· 13% DV
Protein
4.7g
· 9% DV
Fat
2.5g
· 3% DV
Fiber
4.1g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 78% · Protein 10% · Fat 12%
Unsweetened banana oat pudding nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 173 kcal | |
| Total fat | 2.5 g | 3% |
| Saturated fat | 0.43 g | 2% |
| Trans fat | 0 g | |
| Sodium | 7.2 mg | 0% |
| Total carbohydrate | 35.6 g | 13% |
| Fiber | 4.1 g | 15% |
| Protein | 4.7 g | 9% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Unsweetened banana oat pudding?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 173 kcal |
| 1 tablespoon (shredded) | 18 g | 17 kcal |
| 1 piece (mini) | 90 g | 86 kcal |
| 100 g | 100 g | 96 kcal |
| 1 serving (small) | 120 g | 115 kcal |
| 1 cup (small) | 140 g | 134 kcal |
| 1 serving (medium) | 180 g | 173 kcal |
| 1 cup (large) | 240 g | 230 kcal |
| 1 serving (large) | 250 g | 240 kcal |
Calculated from 96 calories per 100 g.
Frequently Asked Questions About Unsweetened banana oat pudding
How do you make unsweetened banana oat pudding?
Mash a ripe banana, stir it into oats with milk or a plant-based drink, and let the mixture soften. For a warm, thicker pudding, cook it gently on the stove; for a no-cook version, chill it until the oats absorb the liquid.
What ingredients are in unsweetened banana oat pudding?
Unsweetened banana oat pudding is usually made with banana, oats, and milk or another liquid. Some versions include yogurt, spices, or toppings, but the banana provides sweetness without needing added sugar.
Do you have to cook the oats for unsweetened banana oat pudding?
No, you do not have to cook the oats for unsweetened banana oat pudding. Rolled or quick oats can soften in liquid in the refrigerator; cooking is an option if you prefer a warm, softer texture.
Can you make unsweetened banana oat pudding the night before?
Yes, unsweetened banana oat pudding can be prepared the night before and chilled in a covered container. The oats will absorb liquid overnight, so stir it before serving and add a little more milk if it has thickened too much.
How do you stop unsweetened banana oat pudding from turning brown?
To slow browning, mix the mashed banana into the oats just before chilling and keep the pudding in an airtight container. The banana may still darken slightly as it sits, but this is a change in appearance rather than a sign that it has spoiled.
Which oats work best in unsweetened banana oat pudding?
Rolled oats are a reliable choice for unsweetened banana oat pudding because they soften while keeping some texture. Quick oats make a smoother, softer result, while steel-cut oats stay firm unless cooked first.
What toppings go well with unsweetened banana oat pudding?
Unsweetened banana oat pudding pairs well with berries, chopped nuts, seeds, cinnamon, or a spoonful of plain yogurt. Choose unsweetened toppings if you want to keep the finished pudding free of added sugar.
Can you freeze unsweetened banana oat pudding?
Yes, you can freeze unsweetened banana oat pudding in individual airtight portions. Its texture may become watery or grainy after thawing, so defrost it in the refrigerator and stir well before eating.
Is unsweetened banana oat pudding good for weight loss?
Unsweetened banana oat pudding can fit into a weight-loss eating plan as a portioned breakfast or snack, but it does not cause weight loss by itself. Its banana-and-oat base makes it convenient; toppings such as sweet sauces can change the overall meal.
Can babies eat unsweetened banana oat pudding?
Yes, babies who are ready for solid foods can have unsweetened banana oat pudding when it is prepared to a safe, soft texture. Cook or soften the oats well, adjust the texture to the baby's development, and introduce ingredients individually.
Unsweetened banana oat pudding Vitamins & Minerals
Vitamins
B6
0.22mg · 13% DV
B1
0.14mg · 12% DV
Biotin
3.24µg · 11% DV
B5
0.43mg · 9% DV
Minerals
Manganese
0.81mg · 35% DV
Copper
0.18mg · 20% DV
Phosphorus
130mg · 19% DV
Magnesium
50mg · 12% DV
Potassium ⭐
324mg · 10% DV
Sodium
7.2mg · 0% DV
Unsweetened banana oat pudding Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Unsweetened banana oat pudding
To burn the 173 calories in 1 cup (medium) (180 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Unsweetened banana oat pudding?
Unsweetened banana oat pudding is a spoonable breakfast or snack made with oats and mashed banana. The fruit gives it natural sweetness, so no sugar needs to be added; recipes may cook the oats until soft or blend them for a smoother, creamier texture. Despite its name, it is not sugar-free, since bananas contain naturally occurring sugars.
Serve it warm or chilled, plain or topped with cinnamon, nuts or fresh fruit. It fits easily into busy mornings, and can be made ahead for a portable snack. Its carbohydrates come mainly from the oats and banana, with some fibre as well. For a more filling bowl, add yoghurt or a spoonful of nut butter; use a little extra milk or plant-based drink if you prefer a looser pudding.
How Nutritious Is Unsweetened banana oat pudding?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Unsweetened banana oat pudding Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Unsweetened banana oat pudding Contain Allergens?
Contains these allergens:
Which Diets Is Unsweetened banana oat pudding Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Unsweetened banana oat pudding Fat Profile
SATURATED
0.43g
MONOUNSATURATED
0.58g
POLYUNSATURATED
0.86g
Omega 6:3 ratio 16.2:1
Above the ideal 4:1 (16.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.